Prehab

2 min bike

then

2 Rounds

10 RDL’s

100m Row

10 Step ups

MetCon

8 rounds

250m row

rest 1:00

Strength

18:00

6-5-4-6-5-4

deadlift

building in waves, second wave weights heavier than in first

(ex: 135-185-205-185-205-225)

Skill Work